Basic Beef Stew with Carrots and Mushrooms
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- Calories: 303
- Calories from fat: 29%
- Fat: 9.8g
- Saturated fat: 3.2g
- Monounsaturated fat: 4.7g
- Polyunsaturated fat: 0.6g
- Protein: 26.4g
- Carbohydrate: 26.8g
- Fiber: 2.3g
- Cholesterol: 71mg
- Iron: 3.9mg
- Sodium: 494mg
- Calcium: 54mg
- 1 tablespoon olive oil, divided
- 1 pound small cremini mushrooms
- Cooking spray
- 2 cups chopped onion
- 3 garlic cloves, minced
- 1/3 cup all-purpose flour (about 1 1/2 ounces)
- 2 pounds lean beef stew meat, cut into bite-sized pieces
- 3/4 teaspoon salt, divided
- 1 cup dry red wine
- 1 tablespoon chopped fresh thyme
- 2 (14-ounce) cans less-sodium beef broth
- 1 bay leaf
- 2 cups (3/4-inch) cubed peeled white potato (about 1 pound)
- 1 1/2 cups (1-inch) slices carrot (about 12 ounces)
- 1/2 teaspoon freshly ground black pepper
- Fresh thyme sprigs (optional)
- Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushroom mixture.
- Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of beef mixture; sprinkle with 1/8 teaspoon salt. Cook 6 minutes, browning on all sides. Add browned beef to mushroom mixture. Repeat procedure with remaining beef mixture and 1/8 teaspoon salt.
- Add 1 cup wine to pan, scraping pan to loosen browned bits. Add thyme, broth, and bay leaf; bring to a boil. Stir in beef mixture. Cover, reduce heat to medium-low, and simmer for 1 hour or until beef is just tender.
- Stir in potato and carrot. Simmer, uncovered, 1 hour and 15 minutes or until beef and vegetables are very tender and sauce is thick, stirring occasionally. Stir in remaining 1/2 teaspoon salt and pepper. Discard bay leaf. Garnish with thyme sprigs, if desired.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
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